Cheese vs. Sausage
Nutrition comparison of Cheese and Cooked Sausage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
cooked
sausage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and sausage:
- Both cheese and sausage are high in calories, protein and saturated fat.
- Cheese is an excellent source of Vitamin A and calcium.
- For omega-3 fatty acids, sausage has more dpa than cheese.
- Sausage has more thiamin, niacin, pantothenic acid and Vitamin B6, however, cheese contains more folate.
- Sausage is an excellent source of potassium.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cheese and sausage are high in calories. Cheese has 19% more calories than sausage - cheese has 384 calories per 100 grams and sausage has 324 calories.
For macronutrient ratios, cheese is similar to sausage for protein, carbs and fat. Cheese has a macronutrient ratio of 25:0:75 and for sausage, 23:2:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Sausage | |
|---|---|---|
| Protein | 25% | 23% |
| Carbohydrates | ~ | 2% |
| Fat | 75% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Both cheese and sausage are low in carbohydrates - cheese has 0.13g of total carbs per 100 grams and sausage has 1.9g of carbohydrates.
sugar
Cheese has less sugar than sausage - sausage has 1.4g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Both cheese and sausage are high in protein. Cheese has 28% more protein than sausage - cheese has 23.5g of protein per 100 grams and sausage has 18.4g of protein.
Fat
saturated fat
Both cheese and sausage are high in saturated fat. Cheese has 78% more saturated fat than sausage - cheese has 16.1g of saturated fat per 100 grams and sausage has 9g of saturated fat.
trans fat
Both sausage and cheese are low in trans fat - sausage has 0.1g of trans fat per 100 grams and cheese does not contain significant amounts.
cholesterol
Cheese and sausage contain similar amounts of cholesterol - cheese has 95mg of cholesterol per 100 grams and sausage has 81mg of cholesterol.
Vitamins
Vitamin A
Cheese is an excellent source of Vitamin A and it has 16 times more Vitamin A than sausage - cheese has 174ug of Vitamin A per 100 grams and sausage has 10ug of Vitamin A.
Vitamin D
Sausage has 95% more Vitamin D than cheese - cheese has 21iu of Vitamin D per 100 grams and sausage has 41iu of Vitamin D.
Vitamin E
Cheese and sausage contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and sausage has 0.25mg of Vitamin E.
Vitamin K
Cheese and sausage contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and sausage has 3.4ug of Vitamin K.
The B Vitamins
Sausage has more thiamin, niacin, pantothenic acid and Vitamin B6, however, cheese contains more folate. Both cheese and sausage contain significant amounts of riboflavin and Vitamin B12.
| Cheese | Sausage | |
|---|---|---|
| Thiamin | 0.023 MG | 0.346 MG |
| Riboflavin | 0.318 MG | 0.263 MG |
| Niacin | 0.114 MG | 6.279 MG |
| Pantothenic acid | 0.249 MG | 0.838 MG |
| Vitamin B6 | 0.061 MG | 0.371 MG |
| Folate | 13 UG | 4 UG |
| Vitamin B12 | 1.23 UG | 0.9 UG |
Minerals
calcium
Cheese is an excellent source of calcium and it has 49 times more calcium than sausage - cheese has 659mg of calcium per 100 grams and sausage has 13mg of calcium.
iron
Sausage has 112% more iron than cheese - cheese has 0.59mg of iron per 100 grams and sausage has 1.3mg of iron.
potassium
Sausage is an excellent source of potassium and it has 299% more potassium than cheese - cheese has 85mg of potassium per 100 grams and sausage has 339mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sausage has more DPA than cheese per 100 grams. Both cheese and sausage contain significant amounts of alpha linoleic acid (ALA).
| Cheese | Sausage | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.184 G |
| DHA | ~ | 0.004 G |
| EPA | ~ | 0.007 G |
| DPA | ~ | 0.024 G |
| Total | 0.332 G | 0.219 G |
omega 6s
Comparing omega-6 fatty acids, sausage has more linoleic acid than cheese per 100 grams.
| Cheese | Sausage | |
|---|---|---|
| linoleic acid | 0.532 G | 4.267 G |
| other omega 6 | ~ | 0.035 G |
| Total | 0.532 G | 4.302 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cheese g
()
|
Daily Values (%) |
Cooked Sausage g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cheese or sausage contain more calories in 100 grams?Both cheese and sausage are high in calories. Cheese has 20% more calories than sausage - cheese has 384 calories in 100g and sausage has 324 calories.
Does cheese or sausage contain more calcium?
Cheese is a rich source of calcium and it has 49 times more calcium than sausage - cheese has 659mg of calcium in 100 grams and sausage has 13mg of calcium.
Does cheese or sausage contain more potassium?
Sausage is a rich source of potassium and it has 300% more potassium than cheese - cheese has 85mg of potassium in 100 grams and sausage has 339mg of potassium.